Monday

10mins to work on handstands or handstand walking

21-15-9-6-3 reps for time of:
Handstand Push Ups
Burpee Pull Ups (L1 Bar touch)

16 min time cap.

Sunday Comp Prep WOD

AMRAP 8:

10 x Power Snatch (50/35)
8 x Bar Facing Burpees

straight into:

4 Minutes:

Find 1RM Clean and Jerk

straight into:

AMRAP 8:

12 x Wall Balls
8 x Pull Ups (L3 Chest to Bar)

Saturday

"Baseline From Hell"

5 Rounds for time:

10 x Pull Ups

20 x Push Ups

30 x Situps 

40 x Air Squats

25 minute cut off.

Friday

AMRAP 25:

Parter A completes 400m run whilst Partner B completes AMRAP of:

15 x Air Squats

10 x Push Press (40/30)

5 x Toes to Bar

When partner A returns, swap and continue.

Record total rounds & reps.

Thursday

For Time:

150 x KB Swings (L1 16/12, L2 & L3 24/16)

At the start of the workout, and OTMEM stop and complete:

Burpees (L1 x 2, L2 x 3, L3 x 4)